A ketogenic or keto diet is a low-carb diet high in fat and moderate, protein foods. She really has a number of beneficial effects – stable weight loss, prevention of epileptic seizures, improved brain activity and mental activity. But at the same time, the keto diet also has side effects that must be considered before being put into practice.
Why do side effects occur?
The main source of energy for a person with excess weight and a number of chronic diseases is glucose. With a sharp transition to another fuel – ketone bodies, problems arise during adaptation. At first, the lack of glucose provokes hypoglycemia (a decrease in the amount of sugar in the blood).
Glycemia negatively affects the work of the brain, adrenal glands, which begin to respond to stress by releasing the stress hormone cortisol. An increased amount of cortisol is needed to compensate for the lack of glucose with glycogen stores from the liver and muscles, in order to prevent hypoglycemic coma. In addition, there is a loss of minerals, as a result of their increased excretion from the body along with urine.
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Symptoms of the body’s adaptation to the keto diet:
- “Colds” manifestations – fatigue, “weakness”, runny nose, headache;
- cravings for sweets – the brain requires glucose;
- drowsiness, sleep disturbances and dizziness – as a result of falling blood pressure;
- increased heart rate, muscle spasms;
- Frequent urination – due to the excretion of sodium in the urine and the burning of glycogen accumulations;
- digestive problems, diarrhea or constipation – due to food changes;
- keto breath – the smell of acetone from the mouth, a temporary phenomenon, usually quickly passes.
How can we help the adaptation process?
1. It is necessary at first, eat food more often – after 3-4 hours, in small portions. This will maintain blood sugar levels and reduce stress on the adrenal glands.
2. To restore fluid and electrolyte loss, include broths, celery, seaweed, leafy greens and cucumbers in your diet.
3. Choose salt not refined, but enriched with various microelements.
4. Eat magnesium-rich foods or vitamin supplements.
5. Do not forget to replenish increased fluid loss by drinking clean, still water.
6. The intake of adaptogens will help the body get used to the new diet. published by econet.ru
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PS And remember, just by changing your consumption – together we are changing the world! © econet
* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.